Monthly Archives: November 2015

Monday – November 30, 2015

Complete as many rounds as possible in 16 mins of:
21 Box Jumps, 24/20 in
18 Wall Balls, 20/14 lbs, 10/10 ft
15 Kettlebell Swings, 24/16 kg
12 Burpees

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Press 1x5 at 65% 1RM
Press 1x5 at 75% 1RM
Press 1x5 at 85% 1RM
Rest as needed between sets.

Do this on your own time.. This is added programming for those looking to improve strength

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Saturday – November 28, 2015

WOD 1
Complete as many rounds as possible in 10 mins of:
Run, 200 m
7 Pull-ups
7 Thrusters, 115/75 lbs

Teams of Two: Alternate rounds with Partner.. only one Person working at a time! Rest 5 Mins Start wod number two

WOD 2
Complete as many rounds as possible in 5 mins of:
Suicide, 300 m

Suicides with partner.. P1 complete one full suicide, then P2.. repeat for max rounds